So, the time of hibernation is over!
The book is finished and is still in the final layout before it finally goes to the print shop.
I slowly have to start training again if I want to build on the previous season and improve myself in one or two competitions 😉 ... like the picture in Roth above.
Before I put my plan for February online, a few words about it. I have learned a lot from the past in this regard.
I work full time and have had a very happy relationship for over three years !! I hardly ever watch TV, that alone saves a lot of time. I don't have any children yet.
If you are interested, have a look at the archive on the right. From January to July 2009 I put my training diary for Challenge Roth online at the end of each month.
(which in the end didn’t go completely in the pants 😉
Here is the current one Weekly schedule. After three weeks there is a "rest week" with about 70% of the scope but with the same intensity. Swimming training is always in the evening and on Friday I can get away from work a few minutes earlier. I usually train early or sometimes during my lunch break.
Mon:
T1 run (easy / technique) 45min (optional, omit depending on the need for rest)
T2 swimming 1 hour
Tue:
T1 core training 20min
T2 pair training 1 hour bike + 1 hour run (progressive to LD intensity)
Wed:
T1 running 1 hour (140-150 pulse)
T2 swimming 1 hour
Do:
T1 strength training 45min
T2 run 1 hour (at the end 5-6x500m intervals)
Fri:
T1 cycling 2 hours (progressive) or alternatively 1.5 hours cross-country skiing
T2 swimming 1 hour
Sa:
Running (long) 1.5-2 hours (progressive 135-155 pulse)
So:
Cycling (long 3 hours GA1) + 30min run (brisk)
skin in!
krelli
Hi Michael,
A total of 16h20min in a February week with a total of 6 running units (+ 1 unit of cross-country skiing) is a bit crazy, isn't it?
And with a "rest week" (with 70% d. Normal training quota) of 11.5 hours at the time of year I find it very steep! But if you can tolerate it and it will get you ahead in terms of performance, then this is apparently your right path!
Stay healthy,
Ralf
Hi Ralf,
so I come to about 15 hours if I take the optional and alternative training into account.
I couldn't take it right from the start either, but had to work it out over the years. It works pretty well now. Every month I would increase it a little so that in June it would be a maximum of 22 hours per week.
For this I only train 5-8 hours per week from September to December.
The 8:45 a.m. on the LD is unfortunately not that easy anymore 🙁 In the past, the increases were much faster and easier ...
greetings
krelli
Hi Ralf,
So I'm 😉 hours away from Krelli's goal, in 2011 I have a 9:59:59 in mind, this year I want to get some speed hardness at the Olympic. But also my TP currently stipulates about 12 hours and increases to 18 by July ... I mean somehow you have to integrate the 3 sports into the week. Suspending is not 🙂
cheers
Tobi